Sirs,
Your suggestions are very good for a person having good health at retirement .
But I like to add that some persons have week body through genes, recovered
from diseases like jaundice, being in ICU 2-3 times, diabetics for more than 25
years etc.it may not be possible.
Just trying to live with out habits like taking drinks, smoking; being
vegetarian , take very less food, taking more fruits is possible with maximum
physical activity for the body condition are only possible for many I think
at the age above 80.
Gopalakrishnan
On Wednesday, 27 November, 2024 at 10:31:50 am IST, Chittanandam V R
<[email protected]> wrote: for
Very good advice, Sivaraman Sir, but difficult to follow.
Chittanandam
On Wed, 27 Nov 2024, 9:59 am Madras Sivaraman, <[email protected]>
wrote:
The first principle is never to sit for more than an hour.Keep moving as much
as possible.Get up early by 5 am.
Do some light bending and stretching.A few deep breaths.Go for a walk of at
least 3 kms.If not climb 100 stairs.This keeps your knees in condition.Avoid
all deep
fried food.Be vegetarian.Take protein supplements that suits you.Reduce rice
intake and increase vegetables and fruits.Do not fill up.
ABSOLUTELY NO ALCOHOL AND OR SMOKIMG.Read good fiction action thrillers that
keeps you on the edge.Be charitable.That is my prescription.Regards
On Wed, 27 Nov, 2024, 08:56 Rajaram Krishnamurthy, <[email protected]>
wrote:
The Importance of Physical Activity Exerciseamong Older People
In this special issue of BioMed Research International,the focus is on
lifestyle and in particular physical activity (PA) as a driverfor a healthy and
long life for older people.
As populations continue to extend life expectancy, acentral concern is whether
the added time comprises years of healthy life andpromotes a high
health-related quality of life into old age. PA is defined asany bodily
movement produced by skeletal muscles that result in energyexpenditure. PA
encompasses exercise, sports, and physical activities performedas part of daily
living, occupation, leisure, or active transportation.Exercise is a subcategory
of PA that is planned, structured, and repetitive andthat has as a final or
intermediate objective for improvement or maintenance ofphysical fitness.
Physical function is the capacity of an individual to performthe physical
activities of daily living. Physical function reflects motorfunction and
control, physical fitness, and habitual PA .
PA is a protectivefactor for noncommunicable diseases such as cardiovascular
disease, stroke,diabetes, and me types of cancer and PA is associated with
improved mental health,delay in the onset of dementia, and improved quality of
life and wellbeing. Thehealth benefits of PA are well documented with higher
levels and greaterfrequency of PA being associated with reduced risk and
improved health in anumber of key areas.
The dose of PA or exercise is described by the duration, frequency,intensity,
and mode . For optimal effects, theolder person must adhere to the prescribed
exercise program and follow theoverload principle of training, i.e., to
exercise near the limit of the maximumcapacity to challenge the body systems
sufficiently, to induce improvements inphysiological parameters such as VO2max
and muscular strength.
Improvements in mental health, emotional, psychological,and social well-being
and cognitive function are also associated with regularPA. Despite these health
benefits, PA levels amongst older adults remain belowthe recommended 150
min/week. The crude global prevalence of physicalinactivity is 21.4%. This
translates to one in every four to five adults beingphysically inactive, or
with activity levels lower than the current recommendations from WHO.
Inactivity and agingincrease the risk of chronic disease, and older people
often havemultiple chronic conditions (NFH, 2010). The exercise recommendations
from WHOinclude both aerobic exercise and strength exercise as well as
balanceexercises to reduce the risk of falls. If older adults cannot follow
theguidelines because of chronic conditions, they should be as active as
theirability and conditions allow . It is important to note that the
recommendedamount of PA is in addition to routine activities of daily living
likeself-care, cooking, and shopping, to mention a few.
Inactivity is associated with alterations inbody composition resulting in an
increase in percentage of body fat and aconcomitant decline in lean body mass.
Thus, significant loss in maximal forceproduction takes place with inactivity.
Skeletal muscle atrophy is oftenconsidered a hallmark of aging and physical
inactivity. Sarcopenia is definedas low muscle mass in combination with low
muscle strength and/or low physicalperformance. Consequently, low physical
performance and dependence inactivities of daily living is more common among
older people. However, strengthtraining has been shown to increase lean body
mass , improve physicalperformance , and to a lesser extent have a positive
effect on self-reportedactivities of daily living . These aspects are at focus
in the papers of K.Kropielnicka et al. “Influence of the Physical Training on
Muscle Function andWalking Distance in Symptomatic Peripheral Arterial Disease
in Elderly” as wellas G. Piastra et al. “Effects of Two Types of 9-Month
Adapted Physical ActivityProgram on Muscle Mass, Muscle Strength, and Balance
in Moderate SarcopenicOlder Women.”
Participation in PA and exercise can contribute tomaintaining quality of life,
health, and physical function and reducing falls among older people in general
and older peoplewith morbidities in particular. The increased attention to the
relationshipbetween exercise and HRQOL in older adults over the last decade is
reflected ina recent review, which showed that a moderate PA level combining
multitaskingexercise components had a positive effect on activities in daily
living,highlighting the importance of physical, mental, and social demands. To
reducefalls, balance training is also recommended to be included in physical
exerciseprograms for older adults. Exercisehas also been shown to reduce falls
with 21%, with a greater effect of exerciseprograms including challenging
balance activities for more than 3 hours/week.
Exercise training in older people has been associated withhealth benefits such
as decreased cardiovascular mortality. Explanatorymechanism likely to be
involved following exercise was a change in the cardiacautonomic balance
producing an increase, or a relative dominance, of the vagalcomponent.
Furthermore, endurance exercise training in older people decreasesresting and
submaximal exercise heart rate and systolic and diastolic bloodpressure and
increases stroke volume . This is especially notable during peakeffort in which
stroke volume, cardiac output, contractility, and oxygen uptakeare increased,
while total peripheral resistance and systolic and diastolicblood pressure
decreased. Thus, lowering after-load in the heart muscle, whichin turn
facilitates left ventricular systolic and diastolic function,emphasizes the
importance of high intensity training also for the elderly.
Exercise may also have benefits for the brain centers thatsupport executive
control. It may be that strong executive functioning initself may facilitate
consistency for this challenging activity. Poor executivecontrol has been
associated with lower self-reported PA rates over a 2-yearperiod . The
executive control's contribution to PA has been found to be 50%greater in
magnitude than the contribution of PA to subsequent changes inexecutive control
In order to attain a high level of cardiorespiratoryfitness, it is recommended
to be physically active for 6 months or longer.These recommendations may also
be applied to balance exercises in order toreduce falls. Many elderly
individuals are incapable of sustaining activitiesfor this long on their own.
Successful maintenance of PA typically requiressubstantial support and
supervision. Even then, a high percentage of peopledrop out due to difficulties
negotiating everyday costs of activity participationlike scheduling conflicts
and competing sedentary activities or health issues.
Promoting exercise among the older population is animportant public health and
clinical issue. A core issue is how to get olderpeople with comorbidities to
exercise. [WHO? Global Recommendations on PA forHealth.]
K RAJARAM IRS271124
---------- Forwarded message ---------
From: Rangarajan T.N.C. <[email protected]>
Date: Tue, 26 Nov 2024 at 19:11
Subject: Fw: fitness tips
To:
Sent: Tuesday, 26 November, 2024 at 07:09:58 pm ISTSubject: fitness tips
https://www.artofmanliness.com/health-fitness/health/podcast-941-how-to-avoid-death-by-comfort/?utm_source=substack&utm_medium=email
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Podcast #941: How to Avoid Death by Comfort
Brett & Kate McKay
Uncover the dangers of modern comfort and the impact on our health. Learn how
sublethal stress can actually impr...
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